Basic Pilates: 8 Exercises for Beginners

How to Do the Pilates Swimming Exercise

The Swimming exercise in Pilates works the muscles of the back. It’s okay to feel the back working, but not straining. The Pilates Swimming exercise strengthens the muscles on the back of your body: the butt, the thighs, and the back muscles.

Lie flat on your belly with your arms stretched out in front of you and legs outstretched behind you.

Squeeze your inner thighs and heels together, in thePilates FirstPosition. If this position feels too compressive on your lower back, allow your legs to open slightly but still keep them turned out, with your heels dropped toward each other and your knees facing away from each other.